February 15, 2019

Warm Up:
Before WB – 500m Row
3rds
6 Strict Pullups
6/6 Bottoms Up KB Press
6 Burpees
6 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 3 (Build)

Choose Your Own Adventure:
WOD:
30 Strict Pull-ups
30 Strict Burpees
30 Cal Row
*Break up However*

Flex:
3 Rounds:
8 Barbell Curls with 3 second Negatives
6 Strict Pull-ups with 3 second Negatives
6 Push ups with 3 second Negatives